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Lol at the bolded paragraph. Some of your best work there T0ddday.
I sit in pretty much the same situation with bingeing. I also happen to intermittent fast and potentially abuse caffeine. This sounds like such a stupid question and nutrition 101 but how would you advocate someone eats who has these issues and wants to train multiple times per week (mornings and evenings)?
*Edit- Moreso if you've seen what works for pre-workout, post-workout, pre-game, morning training, etc.
Thanks for the compliment - humor makes things more fun for sure.
As far as your questions, first thing to answer for yourself is whether you want to lose significant body weight...
Second thing is to own your relationship with caffeine. A few years ago I would have told you to quit/cut back. However research shows that's not necessarily your only option. You basically have two choices....
1) Quit it for a while and return to using it only extremely infrequently...
2) Own it. Jesse williams (high jump world champion is a caffiene lover - he drinks diet red bull, black coffee, caffiene pills, etc. probably 500-600mg daily). Dose it out and use it. Studies don't show long term risks... Have 100-200mg in morning. Have another dose before workout. Slightly smaller dose before evening squat workout, etc. Will you habituate? Somewhat. You won't get crazy amped. But you will be able to go to sleep. Your appetite won't be totally suppressed and then rebound the next day when you don't have caffeine... Force yourself to eat on it. This will help you stop the binging -
For two a days the diet plan would be basically - wake up, small food, caffiene, morning workout, 1-2 moderate meals, low dose caffeine, evening weight workout - optional post workout meal or snack.
So much for training on the weekend!
I had some friends travel down from interstate so went on a bender from Friday night until Monday night. It was good catching up with old friends though. My friends that I caught up with on the weekend were guys I used to play rugby with who now all play interstate in Brisbane. I do missing playing rugby mainly for the social side of it. I don't miss feeling like I've just been hit by a car every morning after I wake up after a game so it's a hard call.
that was yesterday. i had the worst diet fail i can remember. at one point i was eating junk food just to see if i could. the last thing i remember eating is a bacon and egg mcmuffin and a chocolate top icecream cone ... at 11:54pm. yikes. fasting today tryna detox and try get back on the wagon. here i am 1 week out from the mr olympia and im eating mcdonalds, kfc, kfc again and then mcdonalds again in that order .. in one day .. interpersed with choclates
Why do you think you do this? I understand it's probably only partially a conscious decision and some of it is psychological/mental. I'm lucky in that I never feel the urge to binge on food despite how well training/life is going. But I can't help but wonder how much better you'd be performing if you smoothed over these extremes (obsessive weight tracking <--> food binging).
One of the best points you can make. Manipulating body weight becomes addictive and it's long term causing failure...
The reason Acole doesn't understand it is because he doesn't constantly fast...
But this pattern is a really bad trap and it's really unhealthy... Basically it is days where you don't eat jump well at this light body weight. You probably take caffeine or stimulants and this feedback about performance has you floating high and more motivated to stay on your starvation diet...
Eventually you fall off the wagon... This refeed mindset is destructive... Invariably the binge usually comes on a rest day or a bad training day, when you lack the positive reinforcement from gym performance and eat far too much... You go hyperphasic and your reward system, leptin signaling, and insulin sensitivity gets really thrown... This is supported by new research... Your starvation diet causes you to lose muscle, your refeeds trigger fat storage, you end up skinny fat!
Seriously... If you could make this change you wouldn't be stuck below a 30 inch vertical or wherever you are. You have been saying for years that you have to diet this adipose off... Maybe you do. But you haven't. Give up. Think of it as a one kilo weight belt.
The formula is simple. If your fat. Get unfat. I don't know if you are "fat". And I don't know what unfat is for you cause it varies... But. Fat doesn't work. So laser focus on getting not fat is what you need. Don't worry about pushing up your squat goals or anything... Just get unfat. This isn't a multi year project. This is a few months for everyone who isn't obese.
At some point your unfat. K. Now stay there. Make it a goal to weigh the same every morning or night. Stabilize. Make that your weight. Train here. Achieve here. If you up the workload you may gain a little weight or lose a little weight. Fine... But it's not the goal. Stay here for 90% of time.
Then you have a competition? Running the 40yd dash at your combine? Need to peak. Break out the diruetics, caffeine, salt and water manipulation, fasting, etc. Get dangerously lean for a few weeks. Take some homo erotic pics like scooby did. Send them to chicks. Peak. Jump 45 inches on a vertec. Run a 4.4. Do your best.
Then go back to being the not starved and not dangerously lean version of yourself that you stay st 90% of the year.
I hate to keep getting on you but this is the formula for all successful athletes.
1) focus primarily on weight loss when out of shape/fat after injury, layoff, etc
2) 90% maintaining stable bw and making gains
3) cutting and manipulating body weight sparingly for championship events
You decide where you are. I think your lean enough. I think your at step 2. Where Acole, LBSS, kingfish, almost everyone on the board is and should be. When you watch KF dunk videos he is in stage 3. But it's rare.
But I don't know. Maybe your on step 1. If you insist you are then you are. So give your self a time limit. You weigh 77 kilos and truly believe optimal non fat for you is 75? You know better than anyone. So give yourself a time limit. 4-6 weeks. Get under 73 kilos (gotta get to 73 to stabilize at 75). Go for it. Don't cheat your diet and don't make training goals that require calories).
After those 4-6 weeks of you fail or win move to step 2.
Just my two cents.
I'm def starting to suspect the ball and the rim being the culprits in holding me back in mediocrity.
@t0ddday (or anyone else who cares to reply)
with regards to track work and the hamstring issues I'm having. Would it be better to continue with track work and just go at a lower intensity or maybe switch to something like hill sprints for the interim until the issues are resolved?
Hamstring issues:
Left leg. Getting some serious tightness (almost catching) high in the hamstring near glute and also low in the hamstring near back of knee. Also extremely tight at top of calf. Working through with roller and spiky ball yesterday helped a bit. Due for a sports massage next Tuesday. Running is fine. Sprinting once warmed up is fine too. Cautious though about putting too much stress on it.
i've had something similar .. the hamstring tightness + upper calf "thickness". At some point when I injured my calf, it almost seemed like my hamstring stopped working and my calf took on full responsibility for flexing the knee - and pulled it. That's how it felt anyway.. I unwisely pushed through it on some fast sprints/runs when I was feeling some pain.
be careful with it.
hills made that issue much worse for me.. calf turned into a rock.
That sucks mate. Gonna keep playing ball for the short-term?
Thanks mate. Yeah I plan on playing the season out and will assess from there. Am skipping this week and will hopefully be good to go next week.
Feel like I'm whingeing a bit but it seems like a 1 step forward 2 steps back at the moment.
Nah it's not about being soft or anything, you just have to be really smart and measured with this type of training. Can't neglect anything as there are just so many possible injuries you can't 'push through' no matter how big of a stoic you are. Even minor/moderate stuff can prevent you doing the meat of the program effectively (e.g. squatting big, jumping, sprinting, bounding). So don't feel bad about getting your ducks in a row. AELS and all that!
x2
aels!
i'd be curious to see if Coges sees any improvement in recovery once he's on a consistent 8 hour sleep schedule instead of ~6 hours. It could make a major difference eventually.. we'll have to wait and see.
AELS (anti ego lifting?)
http://www.adarq.org/injury-prehab-rehab-talk-for-the-brittlebros/anti-ego-lifting-support-thread-(aels)-save-a-joint-save-a-life/
honestly I should have WAAAY more posts in that thread..QuoteI'm pretty conscious that two of my major flaws have been sleep and nutrition and I'm pretty sure that getting these two lined up would make a massive difference. Life changing.
nice! eventually just go for it.. i'm trying to do the same right now with:
- going to sleep at ~11 PM (or earlier) and waking up at 6 AM
- eating clean af, more spinach salads and such
going good so far.. i think it'll take a few more weeks before i feel "much more awake" in the mornings. Right now after my morning runs, I feel like sleeping. I'd like that to disappear heh.
pc!!
I've been loving your IG salad fest and it's inspiring me to get more veg in my diet. I eat a decent amount but probably nowhere near enough.
ha cool! ya man I feel GREAT when I eat those salads. And by GREAT I mean, just energetic, no carb/food coma/lethargic feeling.. something about spinach, olive oil, cheese, and milk.. just an epic combo of nutrients. I always eat 9 oz of spinach, which contains alot of potassium/vit A/iron/calcium.
i've got to reload on spinach tomorrow.
the only odd thing is how it makes my teeth feel.. I have to brush my teeth not long after eating these salads otherwise my teeth "feel dry" (probably all of the iron or something, dno).QuoteI started a sleep diary a few days back. Simply tracking when I go to bed, wake up and eventually get up. At least I can put together something after a month or so to see the impact. I remember a podcast with a sleep expert who was saying that initially when people get more sleep they feel worse and they often associate the two and think they operate better on less. It's just the body adapting and you need to stick with it. I get this all the time where I feel pretty great on 6 hours but lethargic on 8 and have thought that I'm just better on 6 but have never given myself enough of the 8's to make a difference.
Also, it's spring here so looking forward to more sunshine and time outside. That will no doubt help with the sleep and training motivation too.
nice!
ya that adaptation portion is the tough part.. got to just stick with it.
i feel lethargic on > 8 .. I think I feel "perfect" on 8.. on 7 or less I feel like i'm definitely a bit sleep deprived. At my previous job I got by most often with 6 or less, very often 4 and sometimes 0 (all nighters) .... man it added up and just eventually crushed me. The worst side effect I got from it was my heart started racing at night when i'd try to fall asleep .. I probably did some damage HEH! All of this cardio/eating healthy/getting enough sleep is hopefully reversing all of that. I'll never do any of that again, that's for sure.. Chronic sleep depravation is like low-dose poison.
pc!
